WOD

Workout of the Day (WOD)

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 10
36 Double Unders
9 Wallballs (30/20 at 10/9ft)

Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 Rx

Upcoming Events

Thursday, September 18th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Partner WOD
24-20-16-12-8-4 Rep Rounds [30min cap]
Devil’s Press (50’s/35’s)
Bar Muscle Ups
4 Rope Climbs Each Round*
*All athletes must were long socks or shin guards to protect shins when climbing

1 partner working at a time. All reps are team totals. Partners may partition the reps any way.

Post time to complete WOD Ex: 21:10 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Michael

And coming Sunday…

A. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Sets (30 sec work:10 sec rest)
Station 1: 1-Arm DB Thrusters (35/25) (Rx+ 50/35)
Station 2: Alt Single Leg V-ups (Rx+ Alt Single Leg Toes to Bar)
Station 3: Rest

Score fewest reps completed for each movement. Ex: 10, 12 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 08.22.25 Read More »

Workout of the Day (WOD)

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
10 Burpee Pull Ups
15 Deadlift (225/155)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 10
36 Double Unders
9 Wallballs (30/20 at 10/9ft)

Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 Rx

THUR 08.21.25 Read More »

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
10 Burpee Pull Ups
15 Deadlift (225/155)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

WED 08.20.25 Read More »

Workout of the Day (WOD)

“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/155)
Min 2: Rest
Min 3: DB Hang Squat Clean (50’s/35’s) (Rx+ 70’s/50’s)
Min 4: Rest
Min 5: Power Snatch (95/65) (Rx+ 135/95)
Min 6: Rest
Min 7: Overhead Squat (95/65) (Rx+ 135/95)
Min 8: Rest
Min 9: Box Jump Overs (24/20)
Min 10: Rest

Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx.

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.

TUES 08.19.25 Read More »

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. 4 Rounds For Time [16min cap] OR Quality
Min 1: 25 Straight Leg Sit Ups
Min 2: 15 Dumbbell Bench Press (50’s/35’s) (Rx+ 70’s/50’s)
Min 3: 10 Strict Chin Ups
Min 4: Rest

Post load for clean and time for the WOD. Ex: 235#, 14:45 Rx

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx.

MON 08.18.25 Read More »

Workout of the Day (WOD)

4 Rounds For Time: [24min cap]
400m Run
15 Box Jumps (30/24″)
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 17:10 Rx

Upcoming Events

Sunday, August 17th Pop Up Bring-A-Friend Day!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Partner WOD
For Time [24min cap]
30 Burpees Over the Bar Partner Medball Bear Hug
40 Deadlifts (225/155) Partner Rower Plank Hold
60 Wall Balls (20/14) Partner Deadlift Hold

90/70 Cal Row

60 Wall Balls (20/14) Partner Deadlift Hold
40 Deadlifts (225/155) Partner Rower Plank Hold
30 Burpees Over the Bar Partner Medball Bear Hug

All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.

Score time to complete the WOD. Ex: 22:19 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Cameron
11:45a: Yoga- Michael

And coming Sunday… Bring-A-Friend Day!

Partner WOD
3 Rounds [60 sec work : 10 sec transition]
Min 1: 10/7 Calorie Bike Relay
Min 2: 20 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Row Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 20 DB Reverse Lunge Step (50/35)
Min 7: 10/7 Calorie Row Relay
Min 8: 24 Sit Ups

[27:50min Total Time]

1 partner working at a time. All reps are team totals.

Post total of fewest reps completed in each minute.
Ex: 20, 20, 20, 24, 20, 20, 20, 24 = 168 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 08.15.25 Read More »

Workout of the Day (WOD)

A. Front Box Squat:
5 sets of 2 with 3 sec pause.
Worksets at same weight (@ 60% of 1 rep max)
Rest 90 seconds between sets.

B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
30/24 Cal Row
30 Sumo Deadlift High Pull (53/35)

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

Upcoming Events

Thursday, August 14th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, August 17th Pop Up Bring-A-Friend Day!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Sofia
6:00p: All Levels CrossFit- Sofia
7:00p: Weightlifting- David

And coming tomorrow…

4 Rounds For Time: [24min cap]
400m Run
15 Box Jumps (30/24″)
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 17:10 Rx

THUR 08.14.25 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

A. Power Clean: 10 minutes every minute on the minute
1 Power Clean
80% of 1 rep max

B. 4 Rounds
In 2 minutes complete…
20/16 Cal Echo Bike
5 Power Clean (70% or less Part A.)
Then in the remaining time…
AMRAP Toes to Bar
Rest 4 minutes between rounds

Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 125# Rx.

Upcoming Events

Sunday, August 17th Pop Up Bring-A-Friend Day!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow… Bring-A-Friend Day!!

A. Front Box Squat:
5 sets of 2 with 3 sec pause.
Worksets at same weight (@ 60% of 1 rep max)
Rest 90 seconds between sets.

B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
30/24 Cal Row
30 Sumo Deadlift High Pull (53/35)

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

WED 08.13.25 Read More »

Workout of the Day (WOD)

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets

Post time for the WOD. Ex: 12:10 Rx+

Upcoming Events

Sunday, August 17th Pop Up Bring-A-Friend Day!

Today’s schedule

And coming tomorrow…

A. Power Clean: 10 minutes every minute on the minute
1 Power Clean
80% of 1 rep max

B. 4 Rounds
In 2 minutes complete…
20/16 Cal Echo Bike
5 Power Clean (70% or less Part A.)
Then in the remaining time…
AMRAP Toes to Bar
Rest 4 minutes between rounds

Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 125# Rx.

TUES 08.12.25 Read More »

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 3 Deadlift
Min 2: 30 sec Handstand Hold
Min 3: 5-8 Weighted Pull Ups
Min 4: Rest

B. 4 Rounds [12min cap]
15/12 Cal Row
300-ft Single Arm Farmer’s Walk (53/35)

Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx

Upcoming Events

Sunday, August 17th Pop Up Bring-A-Friend Day!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael